Yummy Ways to Add Fiber to Your Diet

It is hard to overstate the benefits of a high fiber diet. We all know it is essential for maintaining a healthy digestive system, but it also prevents or improves many medical conditions. Fiber can lower cholesterol and regulate blood sugar. Fiber fills you up without adding calories so it helps with weight control. Human beings cannot digest fiber; it passes through the body and is eliminated.

There are two types of fiber, insoluble and soluble. Insoluble fiber helps cleanse the body of toxins and regulates the pH of the intestinal track. Sources are vegetables, whole-wheat, nuts and seeds. Soluble fiber binds with fatty acids thereby lowering cholesterol. It also slows digestion and the release of sugars into the blood stream. Sources are whole oats, barley, carrots, and fruits. Many foods contain both types of fiber.

The following high-fiber recipes are not only good for you, they taste great and are filling.

Whole-Grain Rotini with Vegetables

1 red bell pepper
1 yellow squash, sliced
1 zucchini, sliced
cooking spray
1 1/2 tablespoons olive oil
1/2 red onion, sliced
1 glove garlic, minced
1 tablespoon fresh thyme
(Or 1 teaspoon dried)
2 tablespoons balsamic vinegar
1 1/2 cups whole-grain rotini
Pepper
Pinch of salt, optional
Parmesan cheese, optional

Line a cookie sheet with foil. Put the bell pepper on it and slip it under the broiler about three inches from the heat. Roast, turning occasionally until the skin is blistered and blacked. Set the pepper aside. Meanwhile, fit the cookie sheet with a wire rack and add the sliced squash and zucchini. Spray them with cooking spray and broil until just done.

Start the water boiling for the rotini. Add the olive oil to a skillet and saute the onion and garlic. Peel and slice the pepper and add it along with the squash, zucchini, thyme and balsamic vinegar to the skillet with the onion. Cover and keep warm.

Cook the rotini in boiling water for 10-12 minutes or until cooked al dente. (Note that the more you cook pasta the higher the glycemic index.) Drain the rotini and toss it in a bowl with the vegetables and their juices. Add a few grinds of pepper and bit of salt, if using. Sprinkle each serving with a teaspoon or two of Parmesan if desired.

Chicken and Barley Chili
Barley is high in soluble fiber and has the lowest glycemic index of all the grains. It is an excellent food for diabetics. My husband loved this!

3 boneless, skinless chicken breasts
3 cups water
1 tablespoon olive oil
1/2 cup chopped onion
1 or 2 chopped jalapeno peppers
1 garlic clove, minced
2 1/2 cups low- sodium, low- fat chicken stock, approximately
2 14.5-ounce cans no-salt-added chopped tomatoes
1/2 cup barley
1 1/2 cups cooked black beans, drained and rinsed
2 tablespoons chili powder
2 teaspoon cumin
1 teaspoon oregano
pinch of salt (optional)

Cover the chicken breasts with the water, bring to a low boil and simmer about 30 minutes or until the breasts are done through. Remove the breasts and set aside. Strain the broth and reserve.

Add the olive oil to a large Dutch oven. Saute the onions, garlic and jalapeno peppers until soft. Measure the reserved both and add enough stock to it to equal 4 cups of liquid. Add remaining ingredients except for the chicken. Bring to a boil and simmer 40 minutes until the barley is done. Check occasionally and add more stock if it seems too thick.

Chop the chicken and add to the chili. Simmer another 5 to 10 minutes. Taste and adjust the seasonings.

Bran Muffins
These are loaded with fiber and make a very nice breakfast.

2 cups wheat bran
1 1/2 cups whole wheat flour
1 teaspoon cinnamon
1 teaspoon baking soda
(Or 2 teaspoons sodium and potassium free baking soda)
1/4 teaspoon salt (optional)
1 3/4 cups buttermilk
1/4 sugar free syrup
1/2 cup egg substitute
1/4 cup canola oil
1 cup raisins
cooking spray

Preheat the oven to 425 degrees. Spray a 12-muffin pan with cooking spray.
Whisk together the dry ingredients until well blended. Combine the buttermilk, syrup, egg substitute and oil. Make a well in the center and add the blended liquid ingredients. Mix long enough to moisten. Fold in the raisins and spoon the batter into the muffin pan. Bake at 425 degrees for 15-20 minutes.

Banana Nut Muffins
When you have leftover bananas, try making these. They are good for breakfast and for snacks.

1 cup whole-wheat flour
1/2 cup measures-like sugar sweetener
2 1/2 teaspoons baking powder
(Or 5 teaspoons sodium and potassium free baking powder)
1/4 teaspoon baking soda
(Or 1/2 teaspoon sodium and potassium free baking soda)
1/2 teaspoon cinnamon
3/4 cup oatmeal
2 very ripe bananas
1/4 cup egg substitute
3 tablespoons vegetable oil
1/2 cup skim milk
1/2 cup chopped nuts

Preheat the oven to 400 degrees. Grease or spray 12 muffin cups with cooking spray.
Whisk together the flour, sugar substitute, baking powder, baking soda, and cinnamon. Stir in the oatmeal. Mash the bananas with the mixer. Add the egg substitute, vegetable oil and skim milk. Beat until well blended. Pour over the dry ingredients and stir. Fold in the nuts.
Fill the muffin cups 3/4 full with the mixture. Bake 20-25 minutes.